Losing weight but not belly fat? Expert dietitian weighs in

Key Points

• Your body stores and releases belly fat based on complex factors beyond calories, such as stress, hormones, and sleep quality.
• Targeting stubborn fat works best when you combine strength training, cardio, whole foods, and consistent meal timing.
• Partner with a registered dietitian to identify your unique dietary habits and other factors that may be making it hard for you to lose belly fat.

You’ve been eating well, exercising regularly, and watching the pounds drop. But every morning, you see that roll around your middle, and it’s frustrating. Why is it so hard to lose belly fat even if you’re losing weight?

The reality is that it’s hard to burn belly fat. Your body’s relationship with belly fat goes beyond calories in and calories out, and you need a different approach to weight loss.

“Belly fat operates under its own special set of rules. Everything from stress to sleep affects how your body stores and releases fat,” says Suzanna Thoe, RD, an experienced Registered Dietitian. “While it’s not easy, it’s certainly possible for you to lose that weight. But first, it’s important to learn why that belly fat is so stubborn in the first place.”

Why your belly fat isn't responding to weight loss

There are two types of belly fat; visceral fat is the one you need to watch out for. Think of visceral fat as a troublemaker that hides deep in your belly, wrapping around your organs. Unlike regular fat under your skin, it releases harmful substances that can lead to serious health problems like heart disease, high blood pressure, and type 2 diabetes.

Your struggle with stubborn belly fat likely comes from several connected factors. Let’s explore why this particular fat can be so resistant to change.

Your diet needs the right carbs

Even if you’re eating fewer calories, your body responds differently to various types of carbs. For example, refined carbs like white bread, baked goods, and sodas quickly spike insulin levels. These foods lack fiber, minerals, and vitamins. Research indicates that this excess sugar consumption may encourage body fat storage, especially around your abdomen.

A diet high in processed foods and sugary drinks may increase belly fat, even with portion control. Focus instead on balanced meals rich in whole foods to support your body’s fat-burning processes.

A combination of a healthy diet and exercise is essential to reduce belly fat and improving overall health.

“Focus on nutrient-dense foods that let your body effectively burn fat,” says Thoe, RD. “In my practice, I’ve found that including plenty of fiber-rich vegetables, whole grains, lean proteins, and healthy fats can lower body fat percentage. Even small changes, like switching from white bread to whole grain, can kickstart your progress. When it comes to belly fat, consistency with these choices matters more than perfection.”

Meal timing and schedule matters

Consuming fewer calories doesn't automatically mean losing belly fat—when you eat matters just as much as what you eat. Your meal timing can potentially impact belly fat accumulation. For example, eating lunch after 3 pm can make weight loss more challenging.

Skipping meals doesn't help either. Your body needs regular fuel for a healthy metabolism. Missing meals may lead to overeating later, and late-night snacking (like that midnight pizza) can potentially lead to belly fat storage. For example, missing meals, especially breakfast, has been directly linked to weight gain through research.

Hormonal changes

Hormonal changes may impact where your body stores fat, especially around your midsection

When you’re stressed, your body releases  cortisol—think of it as your body’s emergency response system. Even if you’re worried, your body reacts as if you’re facing a physical threat. This may trigger fat storage around your midsection, creating an emergency energy reserve. The cycle may intensify through stress eating, reaching for sugary or high-calorie comfort foods that further contribute to belly fat.

Insulin resistance adds another layer to this hormonal puzzle. When your body becomes less sensitive to insulin, it struggles to process sugars effectively. This leads to a cycle where higher blood sugar levels cause increased insulin production and signal your body to store more fat. This may result in an increase in belly fat.

Excess visceral fat can also lead to high blood pressure, further increasing the risk of chronic diseases.

For women, perimenopause and menopause bring additional hormonal challenges. Lower estrogen levels may lead to increased belly fat storage. Combined with age-related muscle loss that slows metabolism, these hormonal shifts can make belly fat particularly stubborn during this life stage.

Unhealthy gut

Your gut contains trillions of “good” bacteria that keep you healthy. Most are “good bacteria” that offer several health benefits, but sometimes, the gut can get out of balance.

Poor gut health affects how your body digests food and uses energy, which could make you gain weight around your middle.

Common things that harm gut health include: eating lots of processed foods and sugar, stress, drinking alcohol, smoking, not taking care of your teeth, and antibiotics.

Alcohol consumption

Alcohol can often sabotage belly fat loss efforts. Drinking alcohol regularly adds extra calories and can slow metabolism.

For example, we’ve all heard of the term “beer belly.” It’s no coincidence that beer, in particular, has been singled out for this phrase. This is due to its high calorie content and the tendency for beer drinkers to consume it in large quantities.

As a result, beer tends to increase belly fat. Calories from alcohol offer virtually no nutritional value. These empty calories add up quickly and often get stored right around your midsection.

Workouts may need a balance

Your cardio workouts help with healthy weight loss, but targeting belly fat requires a different approach. Adding strength training helps build lean muscle throughout your body.

Combining cardio with strength training is particularly effective in reducing belly fat.

Think of muscle as your body’s engine—the more muscle you have, the more calories and fat you burn. This combination of cardio and strength training creates a more effective fat-burning strategy, particularly for stubborn belly fat.

The role of age and genetics

Genetics and age significantly influence how your body stores fat, particularly visceral fat. As we age, our metabolism naturally slows down, making it more challenging to burn calories and maintain a healthy weight. This often results in a loss of muscle mass and an increase in body fat, especially around the abdominal area.

Genetics also plays a significant role. Some people are genetically predisposed to store more fat in their midsection. Females, in particular, may notice an increase in visceral fat as they age, especially after menopause. The drop in estrogen levels during this time can lead to a shift in fat storage patterns, favoring the abdominal area.

However, it’s important to remember that these factors are not insurmountable. Regardless of age or genetic predisposition, you can reduce visceral fat through a combination of diet, exercise, and lifestyle changes.

Stress reduction and sleep

Stress and lack of sleep are often overlooked factors that contribute to the accumulation of visceral fat.

When you’re stressed, your body produces more cortisol, a hormone that can promote fat storage around the abdominal area. Chronic stress can lead to consistently high cortisol levels, making it harder to lose belly fat.

Similarly, not getting enough sleep can disrupt the hormones that regulate hunger and fullness, leading to overeating and weight gain. Lack of sleep can also impair insulin sensitivity, increasing the risk of developing type 2 diabetes and other chronic diseases.

By managing stress and prioritizing sleep, you can take significant steps toward reducing visceral fat and improving your overall health. These lifestyle changes not only help in losing belly fat but also enhance your well-being and quality of life.

How to reduce belly fat: science-based tips

The fact that you’re already losing weight shows your commitment to a healthier lifestyle. Having too much visceral fat can significantly increase your risk of chronic conditions, making it crucial to manage through diet and exercise.

"When it comes to stubborn belly fat, think of it as fine-tuning rather than starting over,” says Thoe, RD. “In my experience, I’ve seen that small, strategic adjustments can make a difference in targeting belly fat. Remember, you’re not starting from scratch; you’re simply optimizing what’s already working.”

Fine-tune your eating patterns

Working with a registered dietitian can help identify subtle dietary habits that may contribute to belly fat storage, even while you're losing weight overall. They can suggest small, meaningful adjustments to your diet and lifestyle that fit naturally into your routine.

Boost your workout's fat-burning potential

You’re likely already doing regular cardio, but you may not be seeing the results you want. This is where strategic strength training becomes crucial. Combining cardio with weights helps boost your metabolism to better target stubborn fat while preserving muscle mass.

High-intensity interval training (HIIT) can enhance this fat-burning effect. HIIT is particularly effective in targeting visceral belly fat, which is the fat surrounding your vital organs. However, proper form and workout structure are essential.

If you’re new to strength training and HIIT, consider working with a certified personal trainer who can help assess your current body fat percentage and exercise routine and make targeted adjustments. They can help design a balanced program that maximizes fat burning.

Check your hormone levels

Hormones play a crucial role in the way your body stores fat. Even while losing weight overall, hormonal imbalances can cause your body to hold onto belly fat specifically. Several key hormones work together in this process:

• Cortisol, your body's stress hormone, may trigger fat storage around your midsection as a survival mechanism. During stressful periods, elevated cortisol levels can maintain stubborn belly fat even when you're losing weight elsewhere.
• Insulin resistance may also contribute to this pattern. When your body becomes less sensitive to insulin, it struggles to process sugars effectively. This can potentially lead to increased belly fat storage.
• For women, hormonal shifts during perimenopause and menopause add another layer of complexity.

Understanding these hormonal connections is crucial for targeting belly fat effectively. Work with a registered dietitian who can create a plan addressing both nutrition and lifestyle factors affecting your hormone balance.

Females experiencing menopausal changes can discuss additional options, like hormone replacement therapy, with their healthcare provider.

Moderate your drinking habits

Reducing alcohol consumption is an important step to losing belly fat. Consider switching to lower-calorie options like wine spritzers or clear spirits with zero-calorie mixers.

Try alternating alcoholic drinks with water, and avoid drinking close to bedtime when your body is most likely to store those extra calories as belly fat.

Water is your weight loss ally

Drinking enough water plays a crucial role in reducing body fat. It naturally curbs hunger and helps your body burn fat more efficiently. Unlike other beverages, water hydrates without adding sugars or unnecessary calories.

Consider making water your go-to drink throughout the day. If you don’t like the taste of plain water, you could add fruit or herbs like mint to add some flavor. Your body may thank you by letting go of some excess fat.

Final thoughts: How to lose belly fat

You're already showing commitment through your weight loss journey. But stubborn belly fat can be particularly frustrating, especially when you're doing everything "right." Remember that certain factors like hormones, food sensitivities, and individual metabolism can affect where your body holds onto fat.

The most successful transformations come from understanding your unique body's needs and triggers. If you're not seeing the changes you want, healthcare professionals could help.

Experts like a registered dietitian could help identify these hidden barriers—whether it's undiagnosed food sensitivities causing inflammation, hormonal imbalances, or the need for specific adjustments to your current routine.

Start losing belly fat now. Find a weight loss dietitian near you, covered by insurance.

Frequently Asked Questions (FAQs)

Can ab exercises, like crunches, help me lose belly fat?

You cannot lose fat through targeted exercises alone. While crunches and other core exercises strengthen your abdominal muscles, they don't specifically burn fat in that area.

"The idea that you can spot-reduce fat with targeted exercises is one of the biggest myths I encounter. Your body doesn't burn fat from specific areas just because you exercise those muscles. Instead, focus on overall healthy habits—regular meals, balanced nutrition, and consistent movement," says Thoe, RD.

Your body loses fat overall based on your total calorie deficit, exercise routine, and hormonal balance. Focus on combining full-body strength training with cardio for effective fat loss.

What foods help me reduce belly fat?

While no single food targets belly fat directly, certain eating patterns can help optimize fat loss.

Focus on eating balanced meals with whole, non-starchy vegetables, lean proteins, fruits like berries, and small portions of healthy fats like nuts.

However, how do you know what exactly to eat? Everyone responds differently to different types of foods. A registered dietitian could help you identify food sensitivities, nutrient deficiencies, or other issues that may be contributing to belly fat storage.

How long does it take to lose belly fat?

The timeline for losing belly fat varies based on your individual circumstances and approach. Expect sustainable results to take several months of consistent healthy habits.

In general,

• Males often lose weight faster than females due to higher muscle mass
• Older adults may take longer to lose their belly fat because age impacts metabolism
• Hormonal changes (for example, during menopause in women) can affect the rate of fat loss

For best results, combine moderate calorie reduction with regular exercise. Avoid crash diets. Instead, focus on building sustainable lifestyle changes that you can maintain long-term.

What are the types of belly fat?

Belly fat comes in two distinct types. Each plays a different role in your body.

There are two types of belly fat:

• The soft, pinchable layer beneath your skin: This is known as subcutaneous fat. While it might affect how your clothes fit, it may be less concerning for your health than the other kind, visceral fat.
• Fat deep in your abdomen, around your organs: This type of belly fat is visceral fat. It lies deep within your abdomen, surrounding your vital organs. It actively influences your body's hormonal balance and can increase your risk of heart disease and type 2 diabetes.

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The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.